If you are constantly pressed for time or travelling, there is a total body workout that can be used. Additionally, you can do this workout in 15 minutes! Regardless of whether your are doing aerobic or anaerobic training, it has been shown that shorter workouts can be just as effective as longer workouts. You may have seen the books or machines being sold claiming eight minute programs.
Even we do not make that claim. With a whole lot of focus and concentration, this total body workout can be done in fifteen minutes without any extra equipment - a true home workout. The key to the workout is that you must complete a circuit with virtually no resting time. That is definitely not easy, but it is how we cut time.
Complete one set of each exercise listed then proceed to the next . The overall goal is to complete three full orbits and 3 sets overall. The reps suggested are for an "medium"-level workout. You can alter the number of reps based on your overall physical fitness.
- Push Ups - 3 sets of 20 reps. You can exercise your upper chest by elevating your feet on a chair or stairs. Also, try stationing your hands at different widths (normal, wide, and close).
- Pull Ups - 3 sets of 5 to 8 reps. If a chinup bar or nearby playground (monkey bars) is not available, you can do dumbell rows using a higher number of reps. Different variations include palms facing away/toward your body and wide/narrow grips.
- Squats - 3 sets of 15 to 20 reps. These can be done without weights by holding your hands behind your head (also called prisoner squats) - just concentrate on form and not rushing the motion. Hold dumbells for a harder workout.
- Lunges - 3 sets of 12 to 15 reps. Dumbells can be added later to make the workout much harder.
- Standing Calf Raises - 3 sets of 20 reps. Perform these on a curb, stairs, or other elevated surface. Worst case, just stand on the floor.
You can also add some cardio work to make the workout even more challenging. You can run in place or perform a set of jumping jacks (50-100) after each orbit.
Some other options - if you would prefer to focus on your abs or arms more, you could substitute crunches, chair dips, or dumbell curls for the standing calf raises.
15 minutes will be a challenge but with some practice, it can be done! Clearly, it is just a basic total body workout. We hope you give this workout a try - good luck!
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